Butternut Buckwheat Salad (Gluten Free)

Buckwheat Squash Salad

Butternut Buckwheat Salad is a hearty salad. It’s the kind of salad that you can eat as a meal.

Butternut Buckwheat Salad

Hearty Salads

A hearty salad usually has grains, lentils or beans as a base, which, combined with fresh or roasted veggies, or both, will fill you right up. For this butternut buckwheat salad, I’m using, obviously, buckwheat.

About Buckwheat

Did I ever mention how much I love buckwheat? Actually, I think I did, here, in this Mediterranean Buckwheat Salad, which is equally delicious. As I mentioned in that post, Buckwheat is not wheat, in spite of its name. It is actually a seed, (called a groat), and a member of the rhubarb family. Buckwheat grows all over the world and is very decease and pest resistant, making it easy to grow and an environmentally sustainable food source.

What’s to Love About Buckwheat

There’s a lot to love, especially if you have gluten sensitivity. Buckwheat doesn’t contain gluten, but it can be used in place of many grains. If you are sensitive, be sure to check that the product you are buying is labelled as gluten-free, and wasn’t processed along with wheat products. The buckwheat groats are easy to cook and take about 10 minutes. They can be used in many dishes, both sweet & savoury, including soups, salads, desserts, and baked goods. Cooked buckwheat has a light, fluffy texture, so you can use it just like rice. Buckwheat is also milled into flour.

Two blue & white bowls of butternut buckwheat salad and a serving bowl half full of salad with two wooden forks

Nutrition Info for Buckwheat

Buckwheat is a complete protein and it’s high in fibre. It’s also a good source of iron, manganese, copper, magnesium, and phosphorus. Buckwheat can help to control blood sugar and contains antioxidants that are beneficial for heart health. Get more info about the health benefits of buckwheat, a nutritional superstar, here.

Buckwheat Squash Salad (2 of 5)

About this Butternut Buckwheat Salad

Besides being easy to make, this buckwheat salad is very flavourful and beyond healthy. Buckwheat is a superfood, but, butternut squash is no nutritional slouch, either. And then, there’s radicchio, apricots & arugula, all spiced up with cinnamon, nutmeg & maple. This delectable salad keeps well, so it makes a perfect take-along lunch. Take it to a pot luck and it will steal the show with its delicious colours and awesome flavours.

Butternut Buckwheat Salad

Looking for More Hearty Salads?

Hearty Salads are such a great way to eat healthily and well. Check out these ones for more salad ideas: Farro, Pomegranate, Endive Salad, or Sweet Potato Quinoa Chickpea Salad

Butternut Buckwheat Salad

Butternut Buckwheat Salad

Buckwheat is a perfect base for this delicious, hearty salad with roasted butternut squash, radicchio, arugula, and apricots. 
4.75 from 12 votes
Prep Time 20 mins
Cook Time 15 mins
Total Time 35 mins
Course Salad
Cuisine Gluten Free, Vegetarian
Servings 6 servings
Calories 214 kcal



  • Pre-heat oven to 450°
  • Line a rimmed baking sheet with parchment paper.
  • In a bowl, toss butternut squash cubes, 2 tbsp olive oil, cinnamon, salt, and nutmeg.
  • Spread seasoned squash evenly on the prepared baking sheet.
  • Bake until just tender, about 20 minutes, turning halfway through. Remove from the oven and allow it to cool completely.
  • In a large bowl, whisk together 2 tbsp olive oil, vinegar, and maple syrup.
  • To the dressing mixture, add cooked and cooled buckwheat, cooled roasted squash, radicchio, arugula, and apricots. 
  • Toss until well combined. Serve.


Substitute any dried fruit for the apricots, figs, dates, prunes, or raisins will work.
Use any winter squash that will hold it's shape for roasting. 


Serving: 1gCalories: 214kcalCarbohydrates: 32gProtein: 2gFat: 9gSaturated Fat: 1gSodium: 109mgPotassium: 655mgFiber: 4gSugar: 12gVitamin A: 14180IUVitamin C: 33.7mgCalcium: 87mgIron: 1.8mg
Keyword ancient grains, buckwheat groats, winter salads, winter squash
Tried this recipe? What changes did you make?Let us know how it was!

Butternut Buckwheat Salad


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22 thoughts on “Butternut Buckwheat Salad (Gluten Free)

  1. I’ve never really cooked all that much with buckwheat, but this salad looks so inviting, I cannot wait to try it! Thank you so much for such a unique delicious salad!

    1. Hi Cathy! Lots of cooks don’t know about buckwheat, but it’s really an amazing and versatile ingredient. So glad I could introduce it to you, and I know that you will love this salad!

  2. Fascinating! We love buckwheat crepes, but I never really knew much about the “grain,” which as it turns out isn’t a grain at all! This salad definitely sounds right up my alley- perfect for staying healthy through the dog days of winter!

    1. Hi Monica, we love buckwheat pancakes and crepes, too. I hope you give this delicious salad a try. It’s definitely a good one for a healthy winter dish!

  3. I’ve been trying to add more true grains in to my life. This salad is so colorful and flavorful! Can’t wait to try this.

    1. I think you will love this salad, Andrea! The great thing about buckwheat is that is really isn’t a grain, but a super healthy and delicious seed.

  4. I’ve never used buckwheat before, but love trying new things and this salad looks amazing! Great idea!

  5. This salad is so pretty! i even like the dishes you put it in! butternut squash is one of my favorite foods! im sure its delicious and plan to make it for dinner tomorrow!

    1. Hi Krissy! Thanks so much! Besides pretty, this salad is super delicious, and nutritious, and I know you are going to love it. I would love to hear how it went for you, too.

  6. What a beautiful salad! I would love this with seared salmon or some crusty bread- and a glass of red wine. I can’t wait to give this one a try.

  7. I love buckwheat. I am Ukrainian, and my mom would cook with it all the time. I could eat it by the spoonful (and do). This looks like a great salad that would be a hearty meal all on its own.

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